Strength A1 - Deadlift 5-5-3-3 A2 - Landmine Twist 3x20 (65/50) B1 - DB Incline Bench Press (24" Box) 4x10 B2 - DB Bent Over Row 4x10/Arm

Skill/Strength A1 - Max Effort Hang 3xAccumulate 45s A2 - L-Sit 3xAccumulate 30-45s WOD Open 19.1 AMRAP 15 19 Wall Ball (20/14) 19 Cal Row

STRENGTH A1 - Tall Snatch + OHS 3x2* *Empty bar or minimal weight B1 - E2MOM x 7 (14 Minutes) 2-2-2-1-1-1-1 Snatch WOD EMOM 12 1 - 1x10 Deficit Pause Push-Up* 2 - 1x15 Ring [...]

Strength A1 DB Incline Bench Press (24" Box) 4x10 A2 DB Bent Over Row 4x10/Arm Partner WOD You Go I Go - Divide However 10 Burpees 10 Pull-Ups 10 Burpees 20 Push-Ups 10 Pull-Ups 10 [...]

STRENGTH A1 Tempo Back Squat 4x3 Down for 5, deadstop for 1, up with power CROSSFIT OPEN PREP Shorter CrossFit Open 12.3 AMRAP 13 15 Box Jumps (24"/20") 12 Push Press (115/75) 9 Toes to [...]

STRENGTH Core EMOM 1 - 1x15 PVC Superman Pull-Up 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse WOD 4 Rounds for Time Row 750m 35 Double Unders [...]